WHITEBOARD – 01 May 2018
Warm-up:
A1. McGill Side Plank: 3 sets of 15s each side
A2. Stiff Legged Windmill – 5 Reps each sideB1. Ring Push-ups: 3 sets of 8
B2. Wrist Conditioning: 4 sets of 6: https://www.youtube.com/watch?v=eq1Mnc7SzSs
Strength:
C. Barbell Bench Press: Work up to a crisp 3rm, then deload 90% and hit 4 sets of 3
Workout:
4 Rounds of:
20 Wallballs
1 Rope Climb
Cooldown:
Shoulder Flex Pull: A static hold – 2-3 sets of 30s
*If you can not grip a plate behind you do to mobility start with a PVC bar with a light weight on it. DO NOT go heavy on this at first. You want your shoulder blades retracted throughout the movement. This is for flexibility, it shouldn’t be a maximum effort.
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